Good Lifestyle

Believe it or not, it is possible tolose weight fast By eating delicious, filling foods that will remain satisfied all day. How? 'Or' What? By ensuring your meals and your snacks are rich in fiber. (Most Americans receive only a fraction of the recommended daily from 25 to 38 grams.) Yes, the same nutrient associated with "regular" is also a powerful hungry zap. By filling with fewer calories and slow down the speed to which you diges, the filled fiber fee will allow you to satisfy longer, which helps significantly help weight loss efforts.

You are not sure that foods are filled with nutrients? Do not be afraid! Below you will find some of the best sources, classified in the order of the least nutrient dense to the most powerful. Head to the grocery store and use these items to maintain your healthy body and your filling.

Fiber payment: 2.8 grams per soup spoon

A simple tablespoon of these ultra powerful seeds serves nearly three grams of belly filling fibers for only 55 calories. Not bad! Do not mention, the fatty lines are the richest plant source of omega-3, which help reduce inflammation, eliminate mood swings and prevent heart disease and diabetes. Linen linen have a rather low smoke point, so we do not recommend cooking with them, but they make a crunchy addition welcome to smoothies, salty dressings and yoghurt.

Fiber payment: 3.5 grams per ounce (about 28 walnuts)

An ounce of this nutrient nut contains 15% of the fiber of the day! In addition, almonds are a good source of magnesium and iron, nutrients that most people do not have enough. To integrate them into your diet, discard them in your yoghurt and oatmeal or eat solo as a husbandry snack.

Fiber payment: 7.4 grams in four great fruits

Although figs are better known for their inclusion in the famous Fig Newton cookies, you will need to eat all the fruit if you want to add more fibers to your diet. Try to cut fresh figs and add them to oatmeal orGreek yogurt With almonds of honey, cinnamon and casting. Alternatively, you can eat them together as a quick snack and on-go to satisfy your sweet tooth. Four of them will cost you 189 calories.

Fiber payment: 7.6 grams per cup

These antioxidant-rich bays help not only keep the disease away, but do not make more fibers than most other fruits. Not to mention, every cup of blackberries contains fifty percent of the day vitamin C, a nutrient that can help reduce cholesterol levels and strengthen cardiac health. Sprinkle them on your morning oats, add them to salads, mix them in smoothies or eating them clearly to harvest the benefits.

Fiber Payment: 8.1 grams per cup

Do not worry about tofu? Turn to the soybean in its purest form! In addition to their high fiber content, these beans are rich in B-vitamins B energy, essential amino acids and hunger protein. The experts say the best time to snack slightly salted edamame, it is after a difficult workout. Its unique nutrient profile helps to reconstruct energy stores and sodium will help replace lost electrolytes.

Fiber payment: 8.2 grams per cup

If you want to incorporate more fibers and whole wheat into your home, but you are sick of rice and quinoa, Bulgar, is your solution. This is one of the most fibrous pantry staples you can find and perfect to set up nutritious support dishes on the fly. Make a simple tabbouleh-a basicMediterranean cuisine-Simples combine Bulgaris with a lot of minced parsley, garlic, dice tomatoes and small olive oil and lemon juice.

Fiber payment: 9 grams per cup, cubes

In addition to serving a third of the Fiber of the Day, an army to a cup of this very nutritious and naturally sweet contains 30% of your daily vitamin C needs. The body uses the nutrient to form muscle and blood vessels, and can even stimulate the effects of the burning exercise of fat, according toResearchers from Arizona State University. For a simple dish, but once Sweet, it has half a pit of a glans, choke the seeds and add a little butter, cinnamon and a maple syrup drizzle. Cook about an hour at 400 degrees F.

Fiber payment: 9.8 grams per cup, sliced

The lawyers pack not only a good dose of fiber, but also contain more potassium banning to bloot than a banana! This well rounded fruit is also rich in healthy monounsaturated fats and vitamin K, a nutrient that helps build strong bones. Collect the benefits by throwing some slices on your afternoon salad or sandwich. The combination of fiber and fat is sure to protect you up to Dinner.

Fiber payment: 14.4 grams per cup, cooked

This rich antioxidant legume takes forever direct preparation. We therefore suggest choosing the canned variety or pier. (Simply make rinsing the artichokes if they swim in sodium added.) With 14 grams of fiber for only 89 calories, this vegetable makes a light still filling pasta and salads that separated you for hours!

Fiber payment: 19 grams per cup

They are delicious, cheap and loaded with hunger fibers and 15 grams of muscle building proteins. What could be a better weight loss food than that? Add them to soups and peppers or serve them on a grain of sprouting whole grains mixed with olive oil, rosemary and garlic like a copious snack.

Fiber payment: 28 grams per cup

Low in calories, high in the protein of the muscle building and overflowing with balloon banish fibers, the wheat sound is definitely a nutritional champion. Made from the outer shell of wheat grains, this amincating snack adds a soft and hazel flavor with muffins, waffles, pancakes and breads. This also makes a good addition to warm and cold cereals. If you really try to stimulate your food fiber, consume it solo, porridge style, with cinnamon sprinkle and honey drizzle.